Resistance bands are inexpensive, portable and gentle on the joints, making them a great tool for building strength at home. This full-body workout uses one band and takes about 25 minutes.
Strength training is especially valuable for people with type 2 diabetes or prediabetes. Working muscles use glucose for energy, and building muscle helps the body respond better to insulin. Exercise guidelines for people with diabetes recommend resistance training two to three days a week, along with regular aerobic activity.
Resistance Band Strength Workout: At a Glance
Before You Start
- Check your band for nicks or tears before each use.
- Start with a lighter band. You should be able to finish every rep with good form.
- If you use insulin or medicines that can cause low blood sugar, check your blood sugar before and after exercise and keep a fast-acting carbohydrate nearby.
- If you have diabetic eye disease (retinopathy) or nerve damage in your feet, ask your doctor which exercises are safe.
Warm-Up (5 minutes)
- March in place or walk for 2 to 3 minutes.
- 10 arm circles in each direction.
- 10 bodyweight squats.
- 10 band pull-aparts with very light tension.
The Workout
Do 10 to 15 reps of each exercise with slow, controlled movements, taking about 2 seconds to lift and 2 seconds to lower. Rest 30 to 60 seconds between exercises. Complete 2 to 3 rounds.
- Banded squat (10 to 15 reps)
Stand on the band with feet hip-width apart, holding the ends at your shoulders. Sit back into a squat, then stand. Form tip: Keep your weight in your heels and chest up. - Seated or standing row (10 to 15 reps)
Loop the band around your feet (seated) or a secure anchor. Pull the ends toward your ribs, squeezing your shoulder blades together. Form tip: Keep your shoulders down, away from your ears. - Chest press (10 to 15 reps)
Wrap the band behind your upper back, holding an end in each hand. Press your arms straight forward, then return slowly. Form tip: Keep your wrists straight. - Glute bridge with band (10 to 15 reps)
Place a loop band just above your knees. Lie on your back and lift your hips, pressing your knees gently outward. Form tip: Pause and squeeze at the top. - Overhead press (10 to 12 reps)
Stand on the band and press the ends overhead from shoulder height. Form tip: Brace your core and avoid arching your back. - Lateral band walk (10 steps each direction)
With a loop band above your knees or ankles, bend your knees slightly and step sideways, keeping tension on the band. Form tip: Keep your toes pointing forward. - Bicep curl (10 to 15 reps)
Stand on the band and curl the ends toward your shoulders, then lower slowly. Form tip: Keep your elbows at your sides.
Cool-Down (3 to 5 minutes)
- Walk slowly for 1 to 2 minutes.
- Chest and shoulder stretch: 20 to 30 seconds.
- Hamstring and quad stretches: 20 to 30 seconds per leg.
- Cross-body shoulder stretch: 20 seconds per arm.
Make It Easier or Harder
- Easier: Use a lighter band, do 1 to 2 rounds and stand closer to the anchor point.
- Harder: Use a heavier band, add a third round or slow the lowering phase to 4 seconds.
- Progress: When 15 reps feel easy, move to the next band strength.
- Break up sitting: Short movement breaks every 30 minutes also help with blood sugar.
Why This Workout Helps
Resistance training builds and maintains muscle, which is one of the body’s main places to store and use glucose. Over time, regular strength training can improve insulin sensitivity and blood sugar control, and it supports strong bones and healthy body composition.
Combining strength training with aerobic exercise gives the greatest benefit for people with diabetes. If you’re new to exercise or have diabetes complications, talk with your healthcare team about a plan that’s right for you.
This article is for general information and isn’t medical advice. Check with your doctor before starting a new exercise program, especially if you have heart disease, diabetes, high blood pressure, joint problems, a lung condition or another health concern. Stop and seek medical help if you feel chest pain, dizziness, faintness or severe shortness of breath.
